Tuesday, October 15th

Deadlifts 5×2@90% 1RM

then,

50-Double Unders

25-Pushups

25-Deadlifts (135/95)

40-Double Unders

20-Pushups

20-Deadlifts (185/125)

30-Double Unders

15-Pushups

15-Deadlifts (225/155)

20-Double Unders

10-Pushups

10-Deadlifts (275/185)

For time.

 

Monday, October 14th

Front Squat 5×2@90% 1RM

Glute Ham Raise 5×4 (weighted if possible)

then,

10:00 AMRAP of:

5-Front Squats (95/65)

5-Pullups

5-Lateral Burpees Over Bar

5-T2B

*reps increase by 5 each round.  Score is total reps.

*Reminder for those who have registered for the CrossFit Open: Your score must be submitted by this evening at 8:00pm!  If you did 20.1 on Friday and would still like to register you can do so until Monday at 8:00pm.

Sunday, October 13th

Shoulder Press 5×2@90% 1RM

Pendlay Row 5×2@90% 1RM

then,

2 Rounds for time of:

20-Calorie Ski Erg

20-Shoulder Press (95/65)

20-Calorie Assault Bike

20-GHD Situps

200M Run

20-HSPU’s

*Reminder for those who have registered for the CrossFit Open: Your score must be submitted by Monday evening at 8:00pm!  If you did 20.1 on Friday and would still like to register you can do so until Monday at 8:00pm.

Friday, October 11th

CROSSFIT OPEN WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads (clean & jerk or snatch)

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

WORKOUT VARIATIONS

Rx’d (Rx’d Ages 16-54) ♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

Teenagers 14-15

♀ 45 lb. ♂ 65 lb.

Scaled Teenagers 14-15

♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

Masters 55+

♀ 45 lb. ♂ 65 lb.

Scaled Masters 55+

♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

*We will be pairing up today and judging each other on this wod during the 6am, 10:30am, and 12:00pm classes.  Those signed up for the Open will need an official judge and scoresheet.  During this evenings normal class times (4:00pm-7:00pm) we will have our Friday Night Throwdown and run heats until everyone is done!  Good luck to all!

Thursday, October 10th

Back Squat 5×2@90% 1RM

Weighted Hip Bridge 5×4

then,

Buy In: 20 Back Squats (185/125)

3 Rounds of:

20-Calorie Row

20-Burpees Over Rower

Cash Out: 20 Back Squats (185/125)

for time.

*The CrossFit Open starts today!  The first workout will be release live tonight at 8:00pm.  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Wednesday, October 9th

Push Press 4×4@85% 1RM

Strict Chin Ups (weighted if possible) 4×4

then,

400M Run

21-S2OH (115/75)

21-Bodyweight Rows (lying under racked barbell at hip height)

400M Run

15-S2OH

15-BW Rows

400M Run

9-S2OH

9-BW Rows

for time.

*The CrossFit Open starts this Thursday, October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Tuesday, October 8th

Make Up Day.

*The CrossFit Open starts this Thursday, October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Monday, October 7th

Overhead Squats 4×4@85% 1RM

then,

3 Rounds for time of:

10-Hang Power Snatch (95/65)(rx+ 115/75)

15-Devils Press (40/30’s)(rx+ 50/35’s)

20-Wall Balls (20/14) (rx+ 30/20)

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Sunday, October 6th

Skill Practice: Bar & Ring Muscle Ups

then,

2 Rounds of:

7-Ring Muscle Ups (scale to ring dips)

14-Burpees

28-KBS (53/35)

into 2 rounds of:

7-Bar Muscle Ups (scale to CTB Pullups)

14-Calorie Ski Erg

28-Goblet Squats (53/35)

for total time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.